Garbanzo Stew (Lf) Recipe




Garbanzo Stew (Lf) Ingredients

1 onion, chopped
2 garlic cloves, minced
16 oz tomatoes, chopped
1/2 tsp paprika
1/2 tsp dried oregano
1/4 tsp pepper, black
1 dash hot pepper sauce
16 oz garbanzo beans, drained & rinsed
1 cup winter squash, peeled & diced
1 1/4 cup spicy tomato juice
2 cup fresh spinach, chopped

PER SERVING

210 *cals
7 *gm protein
1 *gm fat
41 *gm carbo
669 *mg sodium
9 *gm fiber

A Recipe for
Garbanzo Stew (Lf)

 

Herb Tip
Using Chives:
Both the leaves and flowers of the chive plant are used. With an appearance of long grass, simply snip the mild onion-flavored leaves when needed. While you can use chives fresh or frozen, this is one herb that will not dry well. Uses include soups, salads, eggs, vegetables, chicken, soft cheese spreads, butters, sauces and fish.




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Food Tip
It's easy to create tasty sauces for beef roasts. Simply add stock or broth into pan juices and thicken by boiling rapidly for a few minutes. Season with herbs and a touch of wine.


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Food Tip
To prevent insects from getting into the flour, add a bay leaf to the flour container or store it in the freezer.




Herb Tip
Using Thyme:
Both the leaves and flowers of the thyme plant are used and are available either fresh or dried. Thyme adds a flavor that’s a little bit minty and a little bit lemony. Uses of thyme include beef, fish, chowders, vegetables and tomato sauces


This is a recipe for Garbanzo Stew (Lf) from the recipe cookbook of Recipes-to-go (Bean)


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Garbanzo Stew (Lf)

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Garbanzo Stew (Lf) Directions

Place water, onion and garlic in a large pot. Cook, stirring
occasionally, until onion is softened slightly, about 5 minutes. Add
tomatoes (including tomato liquid) and seasonings. Cook for 5 more
minutes. Add garbanzo beans, squash and tomato juice. Cover and cook
for 30 minutes, until squash is tender. Stir in spinach and cook
until softened, about 2 to 3 minutes. Serves 4.

Author's Note: Serve this hearty dish over brown rice or mashed
potatoes, or accompany it with thick slices of whole-wheat bread.

Source: Vegetarian Times, May 1993 Low Fat, Fabulous and Fit by Mary
McDougall Formatted MM:de

A.ENGLISH [Al & Diane] at 21:49 EDT

Serves: 4

 

 

 

 

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Garbanzo Stew (Lf) Recipe from the Recipes-To-go.com Bean Recipe Cookbook

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